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Change for Good
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June 2012
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by Linda McGirr
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Category: Healthy Choices
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Eat less, exercise more. We've all heard that, yes? Those words, when put into practice, actually do lead to weight loss. But how do you translate that old, boring advice into real weight management strategies? We all face the difficult challenge of trying to balance diet and exercise. But for professional truck drivers, because of the nature of the job, the odds of success are inherently against them. Finding time to eat healthy and be active can be difficult on the road. Hours are long and resources are limited.
Weight management, ideally, is a lifelong practice and one of the keys to weight management success is to start by making a few small changes. Over time, these changes in behavior can become habits. Below are some ideas to get you started on the path to better health. Choose one or two that fit into your lifestyle and see how some minor changes can make a big difference.
ARE YOU AT A HEALTHY WEIGHT?
Being at a healthy weight means that you fall into a weight range that statistics show leads to good health. Achieving a healthier weight reduces the risk of health problems. One way to determine your healthy weight is to look at body mass index (BMI). BMI is a number calculated using height and weight to predict risk for weight-related health problems. If you want to know your BMI, you can use the Academy of Nutrition and Dietetics BMI calculator at www.eatright.org/bmi. If you already know that you want to improve your health, consider some of the following tips to lead you in the right direction.
CALORIES - ENERGY IN BALANCE
There is no magic to controlling weight. It is a matter of calories in versus calories out. If you take in more calories than go out, you gain weight. If you expend more calories than you take in, you lose weight. To lose one pound a week, you will need to burn off 3,500 more calories than you consume. The more you exercise the more calories you burn, so you can eat more without gaining weight. When it comes to food, think moderation, not elimination. You don't have to go "cold turkey" and cut out everything you like. Being realistic is a huge part of the battle.
WHERE ARE THE CALORIES?
The most calorically dense nutrient in your diet is fat. Foods that are high in fat are higher in calories. By cutting down on high-fat foods, you will automatically cut calories. Here are some easy ways to reduce your fat intake.
• Switch to nonfat or 1-percent fat milk. This is an easy way to cut fat by half or more.
• Choose baked, broiled, roasted or steamed foods instead of fried foods. Foods that are fried may absorb the fat, especially when breaded, making them much higher in calories than their non-fried counterparts.
• Trim visible fat from meats and go "skinless" for chicken. This can cut the fat content by up to half.
• Choose low-fat meats, like turkey or chicken, instead of processed varieties, such as salami or bologna.
• Go easy on sauces, gravies and salad dressings. Add only a small amount for flavor.
• Fruits and vegetables tend to be low in fat and packed with nutrition. Enjoy one fruit and one vegetable as a snack each day.
Another culprit that adds unwanted calories to your diet is sugar. Try these ideas to reduce your sugar intake.
• Switch from sweetened drinks to the unsweetened variety or seltzer. Many sports drinks, teas and juice drinks have sugar-free versions. Water is always a good choice, but if it is flavor you are looking for, add calorie-free flavor packets, such as Crystal Light, into your water bottle.
• Skip the candy bar or cookie and opt for fresh or dried fruit instead. You get the sweetness with an added bonus of some nutrition.
BALANCING FOOD AND PHYSICAL ACTIVITY
What you eat is just one part of the equation. Another part is your physical activity. Finding a healthier balance means fitting more activity into your lifestyle. The minimum for good health is 30 minutes of moderate to vigorous activity each day. To reach a healthy weight, you may need to be physically active longer (60 minutes a day) or participate in more intense activities. Think about how much activity you usually get now. If it's only 15 minutes per day, set your goal to increase exercise by 15 or 20 minutes per day by adding something as simple as a walk.
WEIGHT MANAGEMENT STRATEGIES THAT WORK
• Make your health the focus of your weight management goal. Positive changes in your appearance are a bonus. The main goal of weight management is to stay healthy and feel good.
• Set realistic goals. Make sure your goals are achievable. Focus on losing five pounds at a time.
• Make changes that can become lifelong healthy habits. Forget the word "dieting."
• Think long-term but act gradually. Changing your habits gradually will make new behaviors more likely to stick.
• Don't be too hard on yourself if you slip up. Recognize your mistake, then let it go and get right back to your healthy way of living.
CHANGE FOR GOOD
Every little change that you make is a step down the road to a healthier life. Remember the following tips from the American Dietetic Association:
• Preventing or halting weight gain can improve your health.
• Health can improve with relatively minor weight reduction (5 percent to 10 percent of body weight).
• Adopting a healthy lifestyle - eating smarter and moving more - can improve your health status even if you don't lose any weight at all.
Managing your weight does not have to be painful. Commit to a few changes in your eating habits and reap the health benefits. Gradually, you'll notice a difference and you're sure to feel good about it.
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